[acb-diabetics] althy cooking for a diabetes diet doesn't have to be dull. Do these sound like boring meals to you: Garlicky pasta loaded with vegetables and grilled shrimp; steaming-hot soup served with crusty whole-grain bread; leafy salad topped with grilled chicken, n

Mon Feb 18 09:13:29 EST 2013

Got tis off a newsletter, so I hope it helps
althy cooking for a diabetes diet doesn't have to be dull. Do these sound 
like boring meals to you: Garlicky pasta loaded with vegetables and grilled 
shrimp; steaming-hot soup served with crusty whole-grain bread; leafy salad 
topped with grilled chicken, nuts, and tangy balsamic dressing; yogurt and 
fresh fruit? These are all examples of tasty dishes that fit into a healthy 
type 2 diabetes diet. You can enjoy a variety of satisfying and flavorful 
foods - all while controlling your blood sugar and watching your weight.

Cooking for Diabetes: What's on the Menu?

When fixing your own plate and cooking at home, Judy DiMuzio, RN, a nurse 
and diabetes educator at the University of Cincinnati, suggests making sure 
that your meals contain these key elements:

  a.. Plenty of fresh vegetables and fruit in a bright array of colors
  b.. Plenty of fiber - incorporate whole-grain cereals and breads
  c.. Skinless poultry, fish, or lean meat

Additional considerations for smart diabetes meals include limiting foods 
made with white flour, sticking to small portion sizes - particularly for 
fruits, starches, and milk - and opting for healthy preparation methods such 
as grilling, broiling, steaming, and baking.

Choosing the right foods and cooking techniques will not only provide you 
with the nutrients you need, it'll help you avoid consuming unhealthy fats 
and excess calories.

Kicking Up Recipes for Healthy Cooking

People following a type 2 diabetes diet don't have to eat "special" food, 
but making healthy, diabetes-friendly substitutions in unhealthy recipes is 
important. These substitutions can help control weight, promote heart 
health, and stabilize blood sugar levels.

"People with diabetes should focus on whole grains rather than refined 
carbohydrates to help decrease the glycemic index of their meals," says Erin 
Palinski, RD, a dietitian and diabetes educator in private practice in 
northern New Jersey. "This means better blood sugar control," Palinski 
explains. For example, if you're following a recipe that calls for white 
rice, substitute it with brown rice. The brown rice will release sugars at a 
slower, steadier pace, which will help keep your blood sugar levels in 
check.

It's also important for people with type 2 diabetes to limit saturated fat 
intake, since they are already at an increased risk for developing heart 
disease, Palinski adds. Make easy substitutions to cut down on saturated 
fat - replace butter with canola oil, olive oil, or an olive-oil based 
spread.

One of the keys to creating healthy diabetes meals is to reduce sugar in 
recipes. "Use fruit purees or calorie-free sugar substitutes instead of 
added sugars," Palinski suggests.

Making Easy Meals for a Diabetes Diet

Simple diabetes-friendly dishes with fresh ingredients are easy to make, 
nutritious, and delicious. Try these meal ideas:

  a.. A grilled or baked chicken breast served with brown rice and a leafy 
green salad topped with more fresh veggies and a vinegar and oil-based 
dressing
  b.. Whole-wheat linguini tossed with lots of fresh vegetables and 
sprinkled with a little Parmesan cheese
  c.. A whole-wheat wrap stuffed with lean turkey breast, spinach, tomatoes, 
and a spoonful of hummus spread
  d.. Homemade black bean soup with tomatoes, onions, and zesty seasonings
  e.. Ground turkey and chopped veggie burgers served on a toasted 
whole-wheat bun with crisp, fresh veggies on the side

So what are you waiting for? Head to the kitchen to sharpen your culinary 
skills and healthy eating habits. You'll be able to whip up an easy, 
nutritious meal that will make your mouth water and keep your diabetes in 
line at the same time.

More on Type 2 Diabetes
  a.. Type 1 and Type 2 Diabetes: What's the Same, What's Different?
  b.. Blood Sugar Testing: Questions and Answers
  c.. The Benefits of a Diabetes Support Group
  d.. New Developments in Diabetes Care
  e.. Best Low-Carb Foods for a Diabetes Diet
  f.. Eating With Diabetes: How to Use Portion Control
  g.. Navigating Restaurant Menus for Type 2 Diabetes
  h.. 7 Easy Breakfast Ideas for Type 2 Diabetes
  i.. 7 Easy Lunches for Type 2 Diabetes
  j.. Home-Cooked Meals for Diabetes
  k.. Diabetes Videos: How I Manage
  l.. Return to Diabetes Health Guide
Diabetes Health Guide

Find new ways to manage your diabetes with healthy meal ideas, tips for 
blood sugar testing, and expert advice.
Go to the diabetes guide.

' People are like stained glass windows:  They sparkle and shine when the 
sun
is out,
 But when the darkness sets in, their true beauty is revealed only if there
is a light shining from within.'
Be Blessed, Sugar
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